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Old 05-05-2013, 08:21 PM   #671
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Thanks Jay
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Old 05-05-2013, 09:56 PM   #672
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Maybe alternate doing arnies first and OHP week to week.

Really good work and upper body strength Chad
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Old 05-06-2013, 12:56 PM   #673
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Legs and ab's


Warned up on a stair machine for 3 minutes . Got the blood flowing

Squat warm up
65 lbs x 12
135x6+1
185x5

225x10 x3

Changed up squat rep range. I also faced the mirror this time so I could hit parallel and not bottom out on rack.
Worked great.
Will go to 235 next and work 8-12 reps

Straight leg dead lift with snatch grip
145x10
215x10+2
235x9+1. Lower back was smoked at this point

Leg press (not counting sled weight)
270x20+5 reps
360x15
450x15

Leg press's calf raise
450x15x3=+3 on last set from last time

Lying leg curls
75x12
90x12+2
90x12+2

Leg extension
210x20x3+15 lbs.
last 5 reps on last set were a fight

Ab work
Cool ab coaster machine they have now where you can add weight and as you pull your knees up you can turn side to side or stay straight so I did
30 lbs x 20 forward
30lbs x 20 left side
30 lbs x 20 right side .

That's it.

Total time at gym was 90 min from warm up to finishing abs.
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Old 05-06-2013, 12:57 PM   #674
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Quote:
Originally Posted by Squatter View Post
Maybe alternate doing arnies first and OHP week to week.

Really good work and upper body strength Chad
I'm tossing around ideas.
I may even start doing Bhtnp standing since I have a rack I can do that in now
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Old 05-06-2013, 01:56 PM   #675
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Great workout Chad! Long workout, well at least for me ! Keep it going!!!
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Old 05-06-2013, 02:58 PM   #676
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That will make your legs cry.
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Old 05-06-2013, 03:38 PM   #677
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Good job getting that done in 90 mins Chad!

I really dig doing calf raises on the leg press machine. Do you pause them at all?
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
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Total: 1262 lbs
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Bench: 300 lbs
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Old 05-06-2013, 03:57 PM   #678
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Originally Posted by Hunterace View Post
Great workout Chad! Long workout, well at least for me ! Keep it going!!!
Will do , thanks Jay. I don't take long breaks except on squats.
3 minute between working sets squat, 60-90 seconds on leg press and 60 sec for all else
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I just cut grass and when I climbed off my riding more my legs cramped hard.
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Old 05-06-2013, 03:58 PM   #679
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Good job getting that done in 90 mins Chad!

I really dig doing calf raises on the leg press machine. Do you pause them at all?
I don't really pause but I don't rush the motion either. Just do controlled reps
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Old 05-09-2013, 05:59 PM   #680
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Chest work
Bowflex u/h bench
200x10,10,10,10,10,10,
10,10,10,10
Incline db press
65's x10,10,8
Bowflex flys
150x20,20,20
Db fly
35's x10,10
Pull overs*
35's x15,15,12
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